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Squatted 405#x5x5 today. It didn't feel too tough while doing it but now I'm home and I have no ice cream and am getting dope fiend jitters. My whole body is sore and hurts and my body is saying "Ice cream will help! Ice cream will help!". I have to go to the store.

You gotta do it. Got to feed the squat hunger.

Ice cream and chilli will fix you up

Two days a week call for a 30-45min recover between my sprinting/plyos and lifting so I head over to the nearby icecream place and pound down a 16oz chocolate malt.

On days that I don't my lifting actually suffers.

During my first run at smolov I ate everything in sight. More ice cream than I've done in my life.

End of base cycle - had lost 3kg.

People get too hung up on calories, imo. If you are busting your ass, just make sure you are hitting close to the right ratios for macros and keep eating.

Anyway, just finished my last workout for the year and am about to jump on the train to head home and see the family. Merry Christmas bigmen and women. Enjoy some rest and some food and we'll light it up with some heavy stuff next year.

I've also increased my reps to 3x10 and I've added 20 minutes of cardio at the end before I go home. After a couple weeks, I have already noticed a HUGE difference.

Some say that the Blood Angels are tainted: that they harbour a dark secret. I know this to be true. I have seen the infamous Death Company: wild-eyed and foam-mouthed berserkers who tear their enemies limb from limb, crush skulls with a single blow, snap spines and rip out inner organs. I have seen the Sanguinary Priests: the passing of blood filled chalices from lip to lip, heard their wracking lamentations of Sanguinus's death. I have watched their rituals: mighty warriors daubing their armour in the blood of their foes, heard them crying for vengeance against the enemies of the Emperor.

I was getting antsy yesterday to get back in the gym and make up for lost time over the weekend (because the gym was closed for Christmas), so in addition to my regular 5-Hour Energy, I also drank a small Red Bull.

And found that I was so jittery that my arms were literally shaking as I tried to bench or do DB work. I sat in my car listening to podcasts for about an hour, waiting for it to wear off, but no luck. I went home, took a nap, the came back to the gym at night to finish my chest day.

Next time I get sick and have to take a significant portion of time off from the gym, I need to remember to keep stretching or at least stretch the day before I go back in. My shoulder is not happy with me right now and it's definitely because everything was way too tight.

About three months ago, I started hitting the gym. I started with a kinda, I dunno, wussy 'this is hiw you get not lame' routine that a trainer cooked up for me. It was the kind of thing you see getting handed out to middle-aged folks and fat people (I'm neither), but it helped. A lot.

I'd set my goal at losing 15lbs(down to 185) and cutting to about 15-18% body fat(from 23%). Even after adding upped protein to my diet and switching to a 5x5 style routine, I've managed to hit my weight goal, though I float around it a bit by about 5lbs. As far as the body fat goes, I have no idea yet, but I DO know that I can see actual abdominal and lat muscle.

Now, I'm staring at my next set of goals. I established them those three months back: go from 15-inch biceps, to 20 by june, and have defined, serious pecs; actually, I'm looking to start actually bodybuilding. Baasically, I'm going to have to switch from yuppy workout to an actual weight training regime. I've already added an inch to my bis, but...I'm fuckin scared, honestly. I'm afraid I'm gonna meet with this trainer, and I'm gonna have nothing to bring. Like, even though I'm aware that I've upped all of my lift weights so far, he's just gonna be like 'nah, you're a bitch- never gonna be swole.' And, uh... this is pretty much the most important thing going on in my life. I mean aside from keeping my job and roof.

Like, I look in the mirror and see good stuff. But I'm scared. This is all I really care about.

You aren't going to add 5 inches to your biceps in six months. That's flat out impossible. Don't worry about what your trainer thinks, you're the boss, not him. Just keep up with it and you'll see results over time. It's a marathon, not a sprint

I know for me the struggle has been shifting my attitude from one that's massive goal based to one that's small goal based and focused on the process. It seems like if you're a casual lifter that you start with exciting progress and beginner gains and then you stall out and have to realize that it's just not going to come that easily anymore. I'm used to getting good at things fast and lifting just doesn't work that way.

Give it everything you have, don't measure yourself against anyone other than yourself, and be willing to be patient. You'll get there.

Carl Sagan, I am at the Gym.
It has been years since your passing, and I am
Curling weights with magnificent ease.
I’m stronger than I’ve ever been
And the guy at the front desk knows me.

Better fitness, for both. The kid needs to lose weight and get healthy in general.

For my dad, he's not gonna stick with the gym for long. He has a very busy, active job so he stays pretty healthy aside from his gut, and he doesn't drink so he's mostly fine.

I just wanna keep them occupied and interested for as long as I can

I know just bringing him and being like "okay hop on the eliptical while I go lift" isn't gonna do much for him, and the last time my dad came to the gym with me he just messed around on the machines for an hour

But He bought a year and I bought my little brother a year and I plan on making them use it.

Honestly for someone who's only 12 don't act like a drill instructor when it comes to the gym. Focus on getting him to eat better, since he's 12 I assume you/your parents are in charge of what he eats so pay more attention to what he eats and not how much, and see if you can find a sport that he'd like to play. Speaking as a slow chubby kid when I was younger I took to hockey like a fish to water since you always skate faster than you run and at a certain point being a little heavier works to your advantage.

For your dad at least (and this is completely biased) but weightlifting with a real plan can supply its own motivation pretty quickly. It doesn't take long with beginner gains before you start to see and feel a real difference in yourself and that can supply all of the motivation that a person needs.

Does your gym have a basketball or racquetball courts? Could you get your brother to run around and mess around with that? It's fun and doesn't feel so much like exercise.

Also people need to quit bringing cookies in, they'll be the death of me. I told myself that every day that I ate office sweets that I'd have to use the bathroom on the top floor and take the stairs up to it and that's six long ass staircases. I've done it twice already and my legs are en fuego.

Carl Sagan, I am at the Gym.
It has been years since your passing, and I am
Curling weights with magnificent ease.
I’m stronger than I’ve ever been
And the guy at the front desk knows me.

For your dad at least (and this is completely biased) but weightlifting with a real plan can supply its own motivation pretty quickly. It doesn't take long with beginner gains before you start to see and feel a real difference in yourself and that can supply all of the motivation that a person needs.

Haha yeah that's why I was hoping someone had one of Tube's old workout routines lying around.

Does your gym have a basketball or racquetball courts? Could you get your brother to run around and mess around with that? It's fun and doesn't feel so much like exercise.

Nah this place is pretty much just straight up cardio and free weights, unfortunately.

What part of Southern California? I know the Ducks(Anaheim) and the Sharks(San Jose), and I think the Kings(L.A.) have multiple rinks around with youth teams and stuff like that. That or rollerhockey.

Hockey aside, just focus on having the food in your house be as good as possible. You can't control what he does away from home, but you can try to influence it as best as possible. Hell, teach him how to cook real good food. Chicken alfredo isn't the best thing in the world for you, but it's certainly better than mountain dew and cheetos and relatively easy to make while tasting good.

For your dad at least (and this is completely biased) but weightlifting with a real plan can supply its own motivation pretty quickly. It doesn't take long with beginner gains before you start to see and feel a real difference in yourself and that can supply all of the motivation that a person needs.

Haha yeah that's why I was hoping someone had one of Tube's old workout routines lying around.

Go Here, click on "Training Programs," see what looks good. Get hooooooge.

I'd start with the basic Starting Strength program if he hasn't already been lifting.

Peen on December 2011

Carl Sagan, I am at the Gym.
It has been years since your passing, and I am
Curling weights with magnificent ease.
I’m stronger than I’ve ever been
And the guy at the front desk knows me.

Yeah. The idea is that you pick a working weight, whatever it might be, and then you add weight to that (usually 5 pounds) each time you work out. A popular variant is to substitute barbell rows for power cleans in Workout B because power cleans are more technical and harder to get down.

It's simple and short and that's the point. If you add weight each workout then it definitely gets challenging and rad.

Carl Sagan, I am at the Gym.
It has been years since your passing, and I am
Curling weights with magnificent ease.
I’m stronger than I’ve ever been
And the guy at the front desk knows me.

I think cardio can come in wherever you want it. It doesn't sound like either of them are lifting to be as strong as possible so there's no huge worry over "My gainz!". I run/skate on non-lifting days usually or if my schedule forces it I'll do them on the same day and be none the worse for wear.

I feel like I should have kept up with entering my Fitocracy information, but I also think it was negatively influencing what I was doing. There was a point where I was doing certain exercises because it would get me more points, and that is a terrible way to do things.